Although I like to exercise, I sit at my desk longer than I would like, but could jumping rope help me? One midday, I dove into the trunk of my car (housing random assortments of weird and wonderful workout gear) in search of anything again to get me moving during 10 minute work breaks.
I fell on my jump rope. Hastily bought during the first confinement and stored since at the bottom of my sports bag, it is the perfect midday pick-me-up. Rope under my arm, I started researching the benefits of jumping rope.
To research (opens in a new tab) has shown that this glorified piece of string can increase cardio fitness, build strength, increase calories, and improve agility and coordination. Surprisingly, short periods of jumping rope can still deliver remarkable results. I like a challenge, so in the name of fitness, I tried jumping rope for 10 minutes every day for a week to see if I noticed any changes in my fitness. Grab one of the best jump ropes or read on for my results.
Does jumping rope burn fat?
So is jumping rope good for cardio? Current research has shown that jumping rope is an effective cardio workout that promotes calorie burning and weight loss. No matter how effective your workout, lifestyle factors like getting enough sleep, managing stress, and diet also play a vital role in fat loss. We cover more on how to calculate your body fat percentage and why it’s important here.
cardio is one of the most effective ways to burn fat, but research by Atkinson and Reilly (1996) (opens in a new tab)it’s also suggested that timing your training based on hormonal status and time of day could play a role in fat loss.
In the morning, cortisol (the stress hormone) and testosterone peak, while glucose drops and insulin rises. If you plan on doing cardio exercise early, it could help (and encourage) fat metabolism, especially when done on an empty stomach. Interesting! Stress? This expert says this could be your workout.
Is jumping rope better than running?
Jumping rope and running are cardio exercises that can burn fat, strengthen bones, work your heart and lungs, and more. But the benefits vary and depend on your fitness goals. You can read more about how to lose weight running and does running build muscle? here.
Aside from cardio, weighted jump ropes are great additions for increasing intensity and resistance, fitting well into a strength training program. Additionally, jump ropes are becoming more technology driven and digital models are becoming effective at tracking your measurements. Find the best weighted jump ropes if your goal is to build strength.
I jumped rope 10 minutes a day for a week. Here is what happened
Here’s what happened when I did a jump rope fitness challenge for a week.
1. I had a lot of fun
There are many jump rope apps out there, but the Crossrope app for jump rope training is my favorite. Rather than looking at the timer, the workouts combine jump rope exercises with bodyweight and core exercises and add Tabata, interval training and endurance work.
I chose a different jump rope workout and had so much fun every day. My first choice is sweat ‘Grateful Tabata‘ for strength, which includes three jump rope techniques – basic, ski and scissors – with push-ups, extended plank, plank shoulder taps and elbow plank. I added a light barbell on some moves, but you could easily pick up a decent sweat without any weights.
I was wiped clean after just 10 minutes without weights, and the workouts still flew and kept me on my toes (literally).
2. I improved my jump rope skills
By the end of the week, I felt much more comfortable with some of the jump rope techniques that I usually avoid. Double-unders have always eluded me, but not anymore (I can now do 10 in a row), and I’m almost there with coherent interlacings.
Although I almost peeked in with two plants and the dog – she was later moved to another room – it turns out that learning a new mind-body skill keeps you healthy. According to Piedmont (opens in a new tab), engaging in a new skill thickens the prefrontal cortex of the brain, and as you develop it, you can expect increased confidence and reduced fear and anxiety. The physical brain is malleable and learning new skills can lead to a more positive state of mind.
A hard lesson I learned is that trying jump rope techniques in a small town apartment is daring, so if you’re planning on trying it, make room first!
3. I could do it anywhere
Jump rope workouts can be done anywhere, anytime. If I found myself short on time, I took my jump rope on dog walks, slipped on a pair of the best wireless headphones, and got to work. I could also put it in my gym bag and use it as a warm up before CrossFit class.
Jump ropes are smart additions to home gym equipment, and most of the best apps are free, so if you’re looking for ways to save money on your fitness, this might be the one. of them.
4. My shins hurt
One result I was unprepared for was the impact on my shins. After the third day, I noticed that my shins hurt when jumping due to the vertical load on my lower body. Turns out it was due to poor technique.
To research (opens in a new tab) showed that vertical load (like jumping) impacts your joints more than regular daily activity. But according to Crossrope (opens in a new tab), jumping rope is a relatively low impact exercise if performed with the correct technique. To avoid developing injuries such as shin splints, you should jump with a slight bend in your knees and land on the balls of your feet so the impact hits your foot evenly.
In hindsight, I should have done more research and opted for a weighted rope as well. For those who aren’t used to jumping rope every day, weighted jump ropes make it easier to time your jumps, slowing the rotation to help you maintain rhythm and cadence.
5. I burned more calories than expected
Calorie consumption varies from person to person. According to the Omni Calculator (opens in a new tab) — who uses the Compendium of Physical Activity 2011 (opens in a new tab)s – calorie burn depends on factors such as your weight, skipped minutes, and skip frequency (jumps per minute). You can expect to burn around 170 calories per 10 minutes of jumping rope and up to 300 calories per 15 minutes.
I used my Yuccer jump rope – a cordless digital jump rope with a calorie counter and timer. I never burned less than 150 calories and could expect to consume between 170 and 300 calories per workout. On average, I burned around 200kcal but still broke down in a sweat regardless.
Next : I Don’t Recommend Counting Calories, Here’s Why and 5 exercises that burn more calories than running.
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